Every chair workout you need, in one place.
Bad knees. A back that complains. Shoulders that don't reach like they used to. None of that means you stop training — it means you train from a chair. Tell us how long you've got and what hurts, and we'll build the session.
40 min · 350,000 views
What hurts?
Pick the thing that's actually limiting you. We'll show you the exercises that work around it — and flag the ones you should skip.
Pick a length and go
Tell it how you feel. Get a workout back.
"My lower back is tight and I've only got fifteen minutes before work." Type it in plain English. You'll get a sequenced session drawn from the library, with the exercises that would aggravate your back left out.
Build my workoutYou type
"Knees are sore today but I want to do something decent for 20 minutes."
You get
- → 3 min joint warm-up
- → 8 min knee-safe strength
- → 6 min seated cardio
- → 3 min calf & hamstring release
Most watched workouts
Find out where you actually stand
Three tests, ten minutes, a chair and a ruler. Leg strength, shoulder reach and stamina, each scored against published ranges for your age. Retest in four weeks and watch the numbers move.
Test yourself →- Chair stand
Can you still get up? - Back scratch
Do your shoulders reach? - 2-minute step
How's your wind?
Programs that go somewhere
Single workouts are fine. Programs are better — they progress, they build on what you did last week, and they tell you exactly what to do today.
The 7 Exercises Every Man Over 50 Should Do Daily
A single printed page you can keep by the chair. Seven movements, large print, with the reps and the one cue that matters for each. Takes nine minutes.
No spam. One email a week with a new routine. Unsubscribe any time.
Guides & programs
Everything on this site is free. These are for the men who want the whole thing written down, sequenced and printable.